How to get energy when you have IBS?

November 16, 2025 •

4 min read

Fatigue is a common and often debilitating symptom experienced by up to 54% of people with IBS, according to some studies. Learning how to get energy when you have IBS is crucial for managing this chronic condition and improving your quality of life. This guide will explore practical dietary and lifestyle strategies to help you combat fatigue.

Quick Summary

This article outlines comprehensive strategies to combat fatigue associated with Irritable Bowel Syndrome. It covers essential dietary changes like the low-FODMAP diet, nutrient-rich foods, and hydration, along with lifestyle modifications such as stress reduction and regular exercise. The guide also addresses common nutrient deficiencies and the importance of professional guidance for effective management.

Key Points

Mindful Eating: Eat smaller, more frequent meals to reduce digestive strain and stabilize blood sugar for steady energy throughout the day.
Identify Triggers with Low-FODMAP: Follow a low-FODMAP elimination and reintroduction protocol to pinpoint specific food sensitivities that may be causing fatigue and digestive issues.
Prioritize Gut-Friendly Nutrients: Focus on nutrient-dense foods like lean proteins, healthy fats (avocado, olive oil), and low-FODMAP fruits and vegetables to ensure optimal energy levels.
Manage Stress Effectively: Use techniques such as meditation, deep breathing, or CBT to calm the gut-brain axis, as stress is a major contributor to both IBS symptoms and fatigue.
Stay Active with Gentle Exercise: Engage in regular, moderate exercise like walking, yoga, or swimming to increase blood flow, reduce stress, and improve energy without aggravating symptoms.
Check for Nutrient Deficiencies: Consult a doctor to test for common deficiencies in IBS, such as Vitamin D, B12, and iron, and address them with supplements if necessary.
Optimize Sleep Hygiene: Aim for 7-9 hours of quality sleep per night by maintaining a consistent sleep schedule to support hormone balance and overall energy.

Understanding the Connection Between IBS and Fatigue

Fatigue associated with Irritable Bowel Syndrome (IBS) is more than just feeling tired; it is a profound exhaustion that can interfere with daily life. This connection is complex and multifaceted, involving several factors:

Nutrient Deficiencies: Poor digestion and nutrient absorption are common in IBS, often leading to deficiencies in key vitamins and minerals like B12, vitamin D, and iron, which are vital for energy production.
Gut-Brain Axis Dysfunction: The strong link between the gut and the brain means that the stress and anxiety associated with IBS symptoms can exacerbate fatigue. Chronic stress can disrupt sleep and deplete energy reserves.
Microbiome Imbalance: An overgrowth of certain bacteria or an imbalance in the gut microbiome can affect nutrient availability and overall energy levels.
Chronic Inflammation: A low-grade inflammatory state in the gut, which can occur with IBS, is another potential contributor to systemic fatigue.

Dietary Strategies to Combat IBS Fatigue

Managing fatigue starts with mindful eating and selecting foods that support your digestive system without triggering symptoms. A registered dietitian is an invaluable partner in this journey.

Embracing a Low-FODMAP Diet

A low-FODMAP diet is one of the most effective strategies for many people with IBS. FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) are short-chain carbohydrates that can ferment in the gut, causing gas, bloating, and pain. By temporarily eliminating and then reintroducing high-FODMAP foods, you can identify your personal triggers and reduce digestive distress, which in turn can improve energy levels.

Low-FODMAP foods to focus on:

Lean proteins: Chicken, fish, and eggs.
Certain fruits: Oranges, grapes, strawberries, and blueberries.
Specific vegetables: Carrots, green beans, cucumbers, and potatoes.
Gluten-free grains: Rice, oats, and quinoa.

Optimizing Meal Timing and Frequency

Eating smaller, more frequent meals can prevent the large digestive load of three big meals, reducing bloating and gas. Instead of skipping meals due to fear of symptoms, which can lead to low energy and blood sugar fluctuations, focus on consistent, balanced eating.

Prioritizing Nutrient-Rich Foods

In addition to managing triggers, ensure your diet is packed with energy-supporting nutrients. Including healthy fats like omega-3s from fatty fish, avocados, and nuts can support brain function and hormonal balance.

Comparison of Diets for IBS and Energy


Feature	Low-FODMAP Diet	Gluten-Free Diet	General IBS Diet (NHS)
Primary Goal	Reduces fermentable carbohydrates to decrease bloating and gas.	Eliminates gluten, a protein in wheat, barley, and rye, which can trigger symptoms in sensitive individuals.	Follows standard guidelines to manage symptoms, focusing on regular eating and avoiding common triggers.
Energy Impact	Can significantly increase energy by reducing digestive distress and aiding nutrient absorption.	Beneficial if non-celiac gluten sensitivity is a factor, potentially alleviating fatigue and fog.	Addresses foundational eating habits that can stabilize blood sugar and prevent energy crashes.
Key Components	Limits high-FODMAP fruits, vegetables, dairy, and grains; focuses on low-FODMAP alternatives.	Excludes foods with gluten; can include a range of naturally gluten-free foods.	Focuses on soluble fiber for constipation (oats, linseeds) or reduced fiber for diarrhea, with an emphasis on regular meals.
Potential Pitfalls	Can be restrictive and lead to nutrient deficiencies if not properly managed. Requires careful reintroduction phase.	Can be low in essential nutrients like iron, fiber, and B vitamins, requiring supplementation or careful planning.	Broad recommendations may not address specific individual triggers, requiring personalized tracking.
Best For	Those with significant bloating, gas, and abdominal pain related to FODMAPs.	Individuals who experience fatigue and other symptoms specifically after consuming gluten.	As a starting point for managing general IBS symptoms before trying a more specific elimination diet.

Lifestyle Adjustments for Sustainable Energy

Beyond diet, several lifestyle changes can dramatically improve energy levels for people with IBS.

Stress Management

Stress is a well-documented trigger for IBS flare-ups and can also contribute to exhaustion. Effective stress reduction techniques can help calm the gut-brain axis and improve energy:

Mindfulness and Meditation: Regular practice can quiet the mind and reduce stress hormones.
Diaphragmatic Breathing: Deep breathing exercises activate the parasympathetic nervous system, promoting relaxation and aiding digestion.
Cognitive Behavioral Therapy (CBT): A therapist can provide strategies to manage the psychological aspects of living with a chronic condition.

Regular, Gentle Exercise

While intense workouts can sometimes aggravate symptoms, regular, moderate-intensity exercise has been shown to reduce IBS symptom severity and boost energy.

Suitable exercises include:

Walking
Yoga
Leisurely swimming or biking

Movement increases blood flow, reduces stress, and can even help promote regular bowel movements.

Prioritizing Quality Sleep

Poor sleep is both a symptom and a trigger for IBS flare-ups and fatigue. Establishing a consistent sleep routine is essential:

Aim for 7-9 hours of quality sleep per night.
Stick to a regular bedtime and wake-up schedule.
Create a relaxing bedtime ritual to signal your body it's time to rest.

Hydration and Key Supplements

Dehydration can worsen constipation and fatigue. Ensure you are drinking at least 8-10 glasses of water or non-caffeinated fluids per day. Supplements like probiotics can also be beneficial by helping to restore a healthy gut microbiome, which in turn can aid digestion and boost energy. Consider discussing supplements for nutrient deficiencies with your doctor or dietitian.

Conclusion

Combating fatigue when you have IBS is a holistic effort that involves more than just managing digestive symptoms. By adopting a well-planned, nutrient-rich diet, practicing consistent stress management, and incorporating gentle, regular exercise, you can significantly improve your energy levels and overall well-being. Finding the right balance requires patience and personal observation, often guided by professional support from a healthcare provider or registered dietitian. The key is a proactive, personalized approach that addresses both the physical and mental toll of IBS, paving the way for a more energetic and fulfilling life. A detailed food and symptom diary can be a powerful tool in this process, helping you to identify your unique triggers and the strategies that work best for you.

Frequently Asked Questions

IBS causes fatigue due to several factors, including poor nutrient absorption, an imbalance in gut bacteria, chronic low-grade inflammation, and the psychological stress associated with managing the condition.

The low-FODMAP diet reduces certain types of fermentable carbohydrates that can trigger IBS symptoms. By reducing these triggers, it minimizes digestive distress like bloating and gas, which in turn can lead to improved energy levels.

Focus on easily digestible, nutrient-dense foods such as lean proteins (chicken, fish), healthy fats (avocado, olive oil), and low-FODMAP fruits and vegetables (oranges, carrots, potatoes).

Yes, moderate and regular exercise, such as walking, yoga, or swimming, can significantly help. It reduces stress, improves bowel function, and boosts overall energy levels without triggering flare-ups.

Stress can exacerbate IBS symptoms and deplete energy. Techniques like meditation, deep breathing, and CBT help calm the nervous system and the gut-brain connection, reducing both physical symptoms and exhaustion.

If testing reveals a nutrient deficiency, such as in Vitamin B12, Vitamin D, or iron, supplements may be recommended. Always consult with a doctor or dietitian before starting any new supplement.

It is generally recommended to eat smaller, more frequent meals. This approach puts less stress on the digestive system, helps stabilize blood sugar, and can prevent fatigue and digestive upset associated with large meals.